Fired up!
Friday, August 17, 2012 Read below for details on the two CrossFit Competitions this weekend! Also, be sure to sign up for the Downhill Mountain Biking Trip by Monday! Mobility/Warmup:2
Hem and Haw?
Thursday, August 16, 2012 Mobility:Bottom of Squat for 2 minutes,preferably your low bar back squat position. Strength:4 x 8 Back Squats at 80% of 3 RM, rest 2 minutes 12
Devil in the Details
Wednesday, August 15, 2012 Track night at SMC tonight! Mobility/Warmup:10 Wall Extensions10 PVC Dislocates10 Overhead Squats, hold the bottom for 3 seconds10 Hang Power Cleans, hold rack for 3 seconds10
Going the distance.
Tuesday, August 14, 2012 Mobility:Jump rope (run in place), 2 minutesAnkle mobility, 1 minute eachShoulder distraction with band, 1 minute eachJump rope (run in place), 2 minutes Gymnastics warm-up: Spend
Gathering Data
Monday, August 13, 2012 Track Night will be at Santa Monica College tonight! Click HERE for the weeks programming! Mobility/Warmup:Row 500 metersFoam Roll Lats, 60 seconds eachGristle and Groiners from
A cup of primal Joe
Sunday, August 12, 2012 Mobility/Warm-up: Row 500 Tricep mash, 1 minute each Hip mobility of choice, 2 minutes Strength: Take 20 minutes to establish a 1 RM Clean and Jerk
Why Squat?
Saturday, August 11th, 2012 Warm up/Mobility:3 Position Snatch – High to Low, with PVC Pipe. Strength/Skill:20 minutes to establish 1RM Snatch WOD:5 Cleans (full squat) 225/15020 Ring Dips50′ HS Walk4
Casualties of an Active Lifestyle
Friday August 9th Mobility/Warmup:Foam Roll Legs, 3 minutes eachShoulder Prep Lat Activitations5 Skin the Cats Strength/Skill:5 rounds for Quality or 20 minutes of:Max Effort Handstand Pushups, kipping allowed8 Seated Shoulder
Habits over time
Thursday, August , 2012 Mobility:After DROM, 2 minutes (cumulative) at the bottom of the Overhead Squat Strength/Skill:7 x 2 Heaving Snatch Balance, 60 seconds rest WOD:“Nasty Girls”3 Rounds for time
Keep ’em Coming!
Wednesday August 8, 2012 Thanks to our friendly neighborhood law enforcement, we have changed the location of our hill sprints to HERE tonight! The meeting point is super close to
